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How to start eating better TODAY

This weeks eating tip. Eat within 30 minutes of waking up. Why? When you break the fast from sleeping 5-10 hours you don’t know but your body has been working all night to repair and prepare your cells for the next day. You may not feel hungry but you are. Not eating causes your insulin […]

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Top 10 FOOD item to always have in your refrigerator

Spinach is a good source of vegetable protein which is good for muscle building, rich in iron and calcium Eggs are a protein powerhouse low calorie high protein Blueberries loaded with antioxidants and Vitamin C Yogurt is a natural source of probiotic, calcium and Vitamin B2 Broccoli is a good fiber source crucifier vegetable also […]

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Glove up Boxing Fitness Class

Safely learn boxing techniques that will encourage, strengthen, and increase awareness. This is self-defense and fitness class all in one. Glove-Up Boxing Fitness is an easy to follow fitness class designed to improve your overall body’s condition. The class begins with foot work drills that teach you simple techniques to improve your balance and coordination. […]

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The Beauty Benefits of Exercise

  Working out not only helps your figure, but also improves your complexion. Learn why exercise may be one of the best skin remedies for acne, wrinkles, dull skin and more.   There are plenty of reasons to exercise. For some, it’s because you booked a beach vacation, while others are focused on staying healthy. […]

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Lunch for Weight loss and Gluten Free

Spinach and Cheese Soufflés     Ingredients 12oz of Fresh Spinach ½ cup of shredded Parmesan Cheese *be careful though, because some packaged shredded cheese my contain flour, which limits a gluten free diet. Some may opt for grating their own cheese or lactose free cheese ½ cup of low fat cottage cheese or part skim ricotta […]

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Weight Loss for Breakfast and Its Gluten Free

Weight loss starts for breakfast, the first meal of the day and the most important meal of the day. And it is still possible to eat breakfast foods that are gluten-free and shrink the waist. Instead, stick with lean protein as a great way to lose weight and a great way to slow-burning, long-lasting energy. […]

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Turn a Dread mill Work out into a workout you can live with

Walk-Jog-Run: Do something different on the TREADMILL                  Speed                 Incline            Time / Running Time Walking        3.0 – 4.0 mph            5 – 7 %            4min /  8 Jogging        4.5 – 6.5 mph            0 – 1 %           5 min / 18 min Repeat walk and jog twice Jogging        4.5 – 6.5 mph            0 – 2 %            1 […]

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***New Treadmill Workout to Burn 200-250calories***

Do this great workout in the morning to start the day off right. Time        What to do        Speed        Incline        RPE (exertion) 0-4 min    Warm-up        3.0-4.0mph    .5        Light 4-6 min    Side Shuffle R        3.0-4.0mph    1.0-2.0        Moderately Hard 6-8 min    Side Shuffle L        3.0-4.0mph    1.0-2.0        Moderately Hard 8-10 min    Walk or Jog        4.0-5.5mph    1.0-2.0        Moderate 10-22min    Repeat (4-10min)    3.0-5.5mph    1.0-2.0        Moderately –Hard 22-23min    Walk            3.5-4.0mph    3.0-5.0        Challenging 23-24min     Walk or Jog        3.0-5.5mph    1.0-2.0        Moderate 24-26min    Repeat (22-24min)    3.5-5.5mph    1.0-5.0        Moderate-Challenging 26-30min    Cool Down        3.0-4.0        0.0        Light

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6 simple yet effective ways to keep from dwelling on things.

Distract yourself: Your mind needs something else to focus on, so give it something! Take time out to turn on music, scrub your bath tub or take a walk (count your steps as you walk). Believe it or not, ten minutes is all you need to shift focus! Make a “date” to dwell: Don’t allow […]

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Slow Cooker Chicken Taco Soup

Prep Time 15min Cook Time: 7 hours This recipe yields 8 servings Ingredients: 1 onion chopped 1 (16oz) can of chili beans 1 (15oz) can of black beans 1 (15oz0 can of kernel corn, drained 1 (8oz) can of tomato sauce 1 (12 oz) can of beer 2 (10oz) cans of diced tomatoes with green […]

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